CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min run/row/ride/ski

Partner Sprint Relay 2 Min (Partner Rest)

PT/Lateral Lunge/SL Glute Bridge 2×10/5e/10e (NR)

Strength/Power

BB Lateral Lunges (5e@Bar, 5e@LBD WT, Then 3x8e@HBD WT)

*Suggested HBD Wt: S-BW to Bar, Rx-55/75, Rx+65+/95+

*16 Min Clock – 90s Rest

Conditioning

Metcon (AMRAP – Reps)

EMOM12

Min1: 8 Hang Power Clean (S-AC to 55/75, Rx-65/95, Rx+95+/135+)

Min2: 8 S2OH (Same As Above)

Min3: 30s Air Squat (use MB if needed) – MAX Reps

*Record Sum of Top 3 Air Squat Rounds

Mobilize

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)

Lax Ball E/R Smash (1 Min Each)